Common Mistakes to Avoid on a Hypoglycemia Diet

In simple terms, hypoglycemia means low blood sugar. Blood sugar is determined by the level of glucose in your blood. Hypoglycemia occurs when your body’s blood glucose levels drop below normal. “Normal” glucose levels differ from person to person, but for most people, hypoglycemia occurs when the blood glucose drops under 70 milligrams per deciliter (mg/dL). Managing this condition often involves following a hypoglycemia diet to maintain stable blood sugar levels.

Symptoms of hypoglycemia may emerge when your glucose levels drop under 55 mg/dl of blood (2). People with diabetes often experience hypoglycemia. However, you can experience hypoglycemia even if you are non-diabetic. Adopting a hypoglycemic diet can help prevent hypoglycemia and restore balance to your blood glucose levels if you experience hypoglycemia.

Types of Hypoglycemia

The two main types of hypoglycemia are fasting hypoglycemia and reactive hypoglycemia.

Fasting Hypoglycemia

This usually occurs when you go for an extended period without eating. Certain medications, alcohol, or health conditions can trigger low glucose levels, and low hormone levels could also be a trigger.

Reactive Hypoglycemia

This occurs specifically after food intake (usually within 2-4 hours), especially high-carbohydrate foods. This occurrence doesn’t have to lead to a drop in blood sugar levels below 60-70 mg/dl. In this instance, the sudden rise and fall of blood sugar levels following food intake may occur, and the absolute blood sugar may not be a problem. In this way, your blood sugar levels could be within the normal range, and hypoglycemia can still occur.

Reactive hypoglycemia may indicate that a person is pre-diabetic or may be at risk of developing diabetes. Additionally, someone who has previously had stomach surgery, like gastric bypass surgery, may also develop hypoglycemia. Other possible causes of reactive hypoglycemia include rare enzyme defects.

It’s typical for this kind of low blood sugar to go away on its own. However, the right reactive hypoglycemia diet, which may involve eating more carbohydrates, can help remedy the situation more quickly.

Other Types of Hypoglycemia

In addition to fasting and reactive hypoglycemia, there are a few situations in which hypoglycemia can occur.

Hypoglycemia in Pregnancy

Hormone changes occur during pregnancy. For instance, the body produces more of the hormone estrogen during pregnancy. Such hormone changes have the potential to stop insulin from working as normal. Insulin resistance can result in a spike in blood sugar levels.

Being an existing diabetic and becoming pregnant can also worsen your diabetes. You have a higher chance of experiencing episodes of hypoglycemia. This can threaten the health of both the baby and the mother.

Nocturnal Hypoglycemia

On occasion, your blood sugar can drop during sleep. Several factors could be the cause, including:

• High physical activity, particularly close to bedtime
• Consuming alcohol before bed
• Taking too much insulin

You can prevent nocturnal hypoglycemia by having a snack before bed, especially if you are drinking alcohol.

Hypoglycemia Causes

There are several possible contributing factors to hypoglycemia. These include:

• Specific medications. Some medicines, like the malaria drug quinine (Qualaquin), can cause low blood sugar. Accidentally taking someone else’s diabetes medication can also cause low blood sugar. Hypoglycemia is a typical complication in patients with diabetes primarily treated with glinide, insulin, or sulfonylurea (3). Medications such as angiotensin-converting enzyme agents, pentamidine, beta-blockers, and insulin-like growth factors can also lead to low blood sugar.
• Certain diseases. Some diseases that can affect blood sugar levels include severe hepatitis, cirrhosis, kidney failure, major infections, and heart disease. Sometimes, kidney issues make it tougher for your body to excrete medicines. When this happens, some medicines can be used to collect and lower blood sugar.
• Malnutrition. Long-term starvation, such as from anorexia, can result in the body using all its backup glycogen stores. When this happens, it causes hypoglycemia.
• Excess alcohol consumption. Excess alcohol intake without eating prevents the liver from breaking down its backup glycogen supply into glucose. This leads to low blood sugar.
• Particular cancers. Certain pancreatic tumors can result in your body producing excess insulin. Consequently, your body moves glucose out of the bloodstream faster than it can be replaced.
• Hormone issues. Certain disorders related to the adrenal and pituitary glands can impact hormones like insulin and glucagon. Hypoglycemia is also possible when children lack sufficient human growth hormone.

Symptoms of Hypoglycemia

For most people, hypoglycemia symptoms emerge when their blood sugar level is 70 milligrams per deciliter (mg/dL) or lower. Symptoms may vary from person to person and depend on how low your blood sugar level drops. Symptoms may include:

• Hunger or cravings for sweets
• Shakiness
• Anxiety
• Sweating
• Pale skin
• Fast or irregular heartbeat
• Fatigue
• Headache
• Sleepiness
• Dizziness
• Crankiness
• Tingling or numbness, especially in your cheeks, lips, and tongue

Nocturnal hypoglycemia shares most of these symptoms, but it can also cause:

• Difficulty sleeping
• Calling out in your sleep
• Nightmares

Symptoms of worsening hypoglycemia include:

• Confusion
• Strange behavior
• Blurred vision
• Difficulty walking
• Passing out
• Seizures

Don’t ignore low blood sugar symptoms; address them immediately by consuming a high-sugar food or drink. However, in the instance of severe symptoms, call 911 right away.

Still, it’s also important to note that sometimes hypoglycemia doesn’t show any symptoms. This can be the result of too many episodes of low blood sugar. This essentially turns off the typical alarm signals, like hunger or shakiness, and low blood sugar may go unnoticed.

What Is a Hypoglycemia Diet?

Dietary intervention can help to manage low blood sugar. You can fix hypoglycemia quickly by eating a sugary snack, like jelly beans or 1/2 cup regular soda. If your blood sugar is still low after 15 minutes and you still feel unwell, have another helping. Still, a balanced diet is crucial for optimal health, even more important if you are experiencing low blood sugar.

According to one study, 40 patients with non-diabetic, reactive hypoglycemia experienced reduced symptoms of hypoglycemia after adopting dietary patterns more closely aligned with the Mediterranean diet and the low glycemic index diet (1). As such, this type of dietary intervention can help manage hypoglycemia.

The hypoglycemia diet is a personalized diet created to help manage a person’s blood sugar levels. The foods included in the diet are based on an individual’s nutritional needs, so the diet varies from person to person. Certain foods and drinks are generally limited or avoided on the hypoglycemia diet, designed to prevent blood sugar fluctuations. It is often recommended for people with reactive hypoglycemia.

Things You Can Eat on a Hypoglycemia Diet

A diet for hypoglycemia recommends eating lean meat, vegetarian protein, dairy products, nuts and seeds, nutritious fats, vegetables, and whole grains.

It can help you avoid hypoglycemia without avoiding carbs. The key is to focus carbohydrate intake on more complex carbs instead of simple carbs. However, it’s also important to spread out the carbs you consume throughout the day. Try to have two (30 grams) to four (60 grams) of carbs at each meal. You can also have one to two servings of carbs at snack times.

Some specific foods that you can include in your reactive hypoglycemia diet plan include:

• Oils (Avocado, Coconut, Olive)
• Avocado
• Whole Grains (Brown rice, Oatmeal, Quinoa, Whole Grain Pasta)
• Berries (Blackberries, Blueberries, Raspberries, Strawberries)
• Vegetables (Asparagus, Broccoli, Cauliflower, Cucumber,  Brussel Sprouts, Peppers)
• Leafy Greens (Arugula, Kale, Mustard Greens, Romaine lettuce, Spinach, Swiss Chard)
• Fish (Tilapia, Tuna, Salmon)
• Lean Proteins (Lean Red Meat, Chicken, Tofu, Turkey)
• Eggs
• Nuts/Seeds (Almonds, Pistachios, Sunflower Seeds, Walnuts)
• Dairy and Non-Dairy Products (Almond Milk, Cottage Cheese, String Cheese, Yogurt)

Foods to Avoid on a Hypoglycemia Diet

Generally, you should avoid simple carbohydrates and sugars high on the glycemic index on a hypoglycemia diet. These foods are digested quickly and cause your blood sugar to spike and drop. Some foods that may worsen hypoglycemia include:

• Alcohol
• Refined/processed sugars
• White flour
• White bread, crackers, and pasta
• Fruit juices
• Large servings of fruits
• Candy
• Cakes
• Cookies
• Caffeine beverages like coffee and soda

Mistakes to Avoid on the Hypoglycemia Diet

Hypoglycemia Diet Mistake #1: Skipping Breakfast

When on the hypoglycemia diet, always eat breakfast. During the night, your blood sugar levels drop significantly. When you wake up, replenish your blood sugar levels by eating breakfast. You risk becoming super hungry and overeating carbs later if you do not. You can opt for a light breakfast with protein and fiber. An apple with nut butter plus cinnamon is a good example of a breakfast meal as part of your hypoglycemia diet.

Hypoglycemia Diet Mistake #2: Eating Only Three Large Meals a Day

It would be best if you did not plan to eat the typical breakfast, lunch, and dinner as your large meals for the day. Instead, try to eat several smaller meals throughout the day. Eat a small amount of food every 3 to 4 hours rather than only three large meals daily. This can help to stabilize your blood sugar levels and prevent reactive hypoglycemia.

Hypoglycemia Diet Mistake #3: Eating Processed Foods

Heavily processed foods can throw your blood sugar levels off balance. These foods are often high in simple sugars, trans fats, artificial ingredients, and refined carbs. As such, they provide little nutritional value.

Examples of these foods include cakes, pizza, sausages, ready meals, packaged breads, and chips, among many others.

Foods containing simple carbs can cause a sudden drop in blood sugar due to a spike in insulin levels. Instead, stick with high-fiber foods that help slow sugar absorption and regulate blood sugar levels.

Hypoglycemia Diet Mistake #4: Drinking Alcohol

Consuming alcohol disrupts normal blood sugar control. While processing the alcohol in your body, your liver stops regulating glucose levels. When this happens, it can cause your blood sugar to drop rapidly. This is especially the case for people with diabetes and taking medications. Also, avoid drinking on an empty stomach to help minimize the effects of alcohol on your blood sugar levels. Additionally, limit the amount of alcohol you consume.

Hypoglycemia Diet Mistake #5: Drinking Juice

Even 100% fruit juice lacks fiber, which helps slow its digestion and reduce the subsequent insulin spike. While juice can raise blood sugar levels and provide some nutritional value, too much increases insulin production. Excess insulin can cause your blood sugar levels to drop and worsen hypoglycemia.

Rather than drinking sugary juice, you could consider using vegetable juice like kale or cucumber juice. You could also have whole fresh fruit that contains fiber.

However, if you need to raise your blood sugar quickly, you can have a ½ cup serving of orange juice or apple juice.

Snacks to Prevent Hypoglycemia: Focus on Fat or Fiber

If you are diabetic and hypoglycemic, you may need to eat or drink 15-20 grams of fast-acting carbohydrates to raise your blood sugar.

This could be a small fruit, like half a banana, 1 tablespoon of honey, a 1/2 cup of juice, or 3-4 glucose tablets (as instructed).

You should avoid snacks packed with fat, like chocolate, or fiber, like beans, since they slow down sugar absorption. After 15 minutes, check your blood sugar again. If it does not change, repeat with more fast-acting carbs.

However, get emergency help if you feel unwell and your blood sugar can’t seem to rise. A case of severe hypoglycemia is usually a blood sugar less than 54 mg/dL. Emergency glucagon treatment may be needed in such instances.

Simple Hypoglycemic Diet Eating Tips

These tips can help you to manage your blood sugar levels better.

• Select whole grains and fiber-rich foods
• Eat whole fruits instead of processed fruit products, like fruit cups, juices, and jams
• Select foods from a variety of food groups for your meals and snacks
• Add lean protein with each meal to boost your energy for longer
• Include healthy fats in small amounts, such as olive oil, avocado, and nuts and seeds
• If drinking alcohol, eat food at the same time
• When you eat sweet treats and fruits, pair them with other foods
• Select low-glycemic index foods and avoid simple carbohydrates to help keep your blood sugar in check

Adrenal Fatigue and Hypoglycemia

Hypoglycemia is a common symptom of Adrenal Fatigue, a condition in which the body cannot keep up with long-term stress. Other nonspecific symptoms include tiredness, sugar cravings, fatigue, depression, anxiety, irritability, dizziness, difficulty sleeping, and foggy thinking. Adrenal Fatigue sufferers tend to experience hypoglycemia because of the combination of low cortisol and high insulin levels when the body is under stress. Specifically, reactive hypoglycemia is one of the hallmarks of the condition and often indicates late-stage adrenal fatigue.

Additionally, Adrenal Fatigue and blood sugar imbalances cause a dysregulation of the Bioenergetics Circuit of the NeuroEndoMetabolic (NEM) stress response, which is responsible for producing the energy your body needs to function. Focusing on your diet is the most effective way to address Adrenal Fatigue and hypoglycemia.

The hypoglycemia diet is ideal for restoring balance and preventing blood glucose fluctuations. Check out Dr. Lam's Nutritional Adrenal Fatigue Recovery Program for more info on managing hypoglycemia and Adrenal Fatigue. It provides the nutritional tools to help support your adrenals with the right nutrients. It can put you on a path of recovery, restoring your vitality and well-being.

Hypoglycemia Diet: The Takeaway

Hypoglycemia is a preventable condition that affects mostly people with diabetes but also non-diabetics and adrenal sufferers alike.

Tips to eat a hypoglycemia diet can include:

• Eat small meals throughout the day with between-meal snacks.
• Drink alcohol in moderation or avoid it completely.
• Have a sugary snack wherever you go in case of a hypoglycemic episode.
• Eat protein, fatty, and high-fiber foods with meals to slow digestion.
• Limit high-sugar foods.
• Avoid simple carbohydrates and high glycemic index foods.
• Focus on low glycemic index foods.
• Do not skip breakfast.
• Avoid fruit juice (unless used to bring low blood sugar levels back up quickly).

Adopting a hypoglycemic diet can help prevent hypoglycemia. Talking to your healthcare provider before starting a new diet plan is always best. Contact our team at +1 (626) 571-1234 if you need help addressing adrenal fatigue and hypoglycemia.